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23.01.2022 Alternate Day Fasting... what is it and can it help with weight loss? Alternate-day fasting is one way to do intermittent fasting.... On this diet, you fast every other day but eat whatever you want on the non-fasting days. The most common version of this diet involves modified fasting, where you can eat around 500 calories on fasting days. Alternate-day fasting may help promote weight loss and may help lower risk factors related to heart disease and type 2 diabetes. Here’s a detailed beginner’s guide to alternate-day fasting.
21.01.2022 Gluten Free Muesli 1 tablespoon ground flaxseed #healthyeating #livinghealthy #yummy #wholefoods... 2 teaspoons chia seeds 1 tablespoon sesame seeds 1 tablespoon pumpkin seeds 1 tablespoon sunflower seeds 1 tablespoon goji berries 1 tablespoon cranberries 60 - 80 ml orange juice or almond milk 1 tablespoon Healthy Chef Protein 1 large grated red apple with the skin 2 tablespoons natural organic yoghurt / coconut or a little extra almond milk to serve METHOD Soak the flaxseed, chia seed, sesame seed, pumpkin seed, goji, cranberry and sunflower seed in the orange juice or almond milk for at least 1 hour or overnight in the fridge. The next day mix through the protein - this will help nourish healthy skin and hair as well as boost your immune system. Add the grated apple and fresh seasonal fruit. Fold through the yoghurt if using or enjoy with extra juice or milk + fresh fruit.
16.01.2022 GLUTEN FREE PORRIDGE INGREDIENTS 1 cup almond milk (or your choice of preferred milk such as dairy, soy, rice , coconut etc...) make sure to have extra milk on hand for serving.... 1 red apple grated (see notes on other fruits) 2 tablespoons LSA (linseed, sunflower seed and almonds, ground in the Vitamix (see notes for alternatives) Pinch ground cinnamon 1/2 teaspoon vanilla METHOD Combine the almond milk, LSA and apple into a small pot. Add vanilla and cinnamon. Cook porridge over a low heat for a few minutes until heated through and thickened. Add extra water or milk if required. Serve in a large bowl and top with extra steaming hot milk, roasted almonds and a little cinnamon. You can also drizzle in a little raw honey or maple if you wish. Enjoy. NOTES AND INSPIRATION Fold through 1 tablespoon Healthy Chef Protein that you've already pre-mixed into 1/2 cup of water or milk for an added protein boost after cooking. LSA is a mixture of ground linseeds, sunflower seeds and almonds which you can find at your health food store. You can also use whole golden flaxseeds or chia seeds combined with sunflower seeds and chopped almonds, however this will be required to soak overnight in the milk before adding to the apple. Make up a big batch of LSA - as this is your porridge base and store in the fridge for maximum freshness. Extra hot milk poured over the top is always required when making porridge Use 2 fresh smashed bananas in place of the apple. Organic rolled oats can be used in place of LSA and rice or coconut milk can be used for a nut free alternative. #glutenfree #wholefoods #livinghealthy #functionallyfit #lovetoeat
10.01.2022 ROAST PUMPKIN + SPINACH LASAGNA INGREDIENTS Serves 6... 1 kg pumpkin, peeled 1 teaspoon ground cinnamon 1 onion, diced 800 g chopped tomatoes 3 tablespoons tomato paste 2 tablespoons, fresh chopped parsley 200 g baby spinach 500 g reduced fat deli-style ricotta (see notes) 1 organic egg METHOD Preheat your oven to 200C. Slice pumpkin into 1 cm thick slices + place onto a baking tray. Brush lightly with olive oil and sprinkle over a little cinnamon. Bake for 30 minutes until tender and remove. Sauté the onion in a pot. Add tomatoes and paste + cook for 15 minutes until thickened. Add herbs and season to taste, then remove from heat. Spread 1/4 of the sauce into the base of a baking dish. Add half of the spinach then half of the roasted pumpkin on top. Spoon over of the tomato sauce. Repeat. Beat the ricotta and egg until smooth and spread over the pumpkin. Bake for 30 minutes. Serve with leafy greens or steamed green vegetables. NOTES AND INSPIRATION You can increase the protein content by adding beans, lentils or chicken when making the tomato sauce. Substitute the ricotta for pureed, white cannellini beans blended with roasted garlic and a splash of olive oil. It makes a great replacement for the ricotta in the recipe, plus it's high in protein and fibre to help lower cholesterol and keep blood sugars stable. Alternatively, combine 500 g silken tofu with 60 g raw cashew nuts into a high-speed blender. Blend until smooth and creamy and use to replace ricotta. Quickly steam 1 whole cauliflower then blend with roasted garlic and a splash of olive oil until smooth and creamy. Spread over the lasagne and bake. When using this version, you need to add protein to make this meal complete, so add 500 g chicken breast to the tomato sauce or brown lentils or beans.
03.01.2022 Healthy and Delicious Friday Dinner INGREDIENTS 500 g carrots and parsnips, cut into long chips... 1 tablespoon olive oil 1 cup (120g) fresh rice bread breadcrumbs (see notes) 1 tablespoon parsley, finely chopped sea salt to season 1 egg 1 tablespoon rice flour 2 x 200 g pieces white fish, bones and skin removed lemon, greens, Greek yoghurt, aioli or avocado mayo to serve. METHOD Preheat oven to 200C (400F). Place the carrot and parsnips together on a baking tray then drizzle with oil and sprinkle with salt. Roast for 35 - 45 minutes or until golden. While the carrot and parsnips are roasting, combine the rice crumbs, parsley and salt in a bowl and mix to combine. Beat the egg in another bowl and set aside. Dust the fish fillets lightly with the rice flour, making sure to remove the excess. Dip the fish in the beaten egg followed by coating in the rice crumb blend. Cook fish in a non-stick pan, on medium heat, for 3 minutes each side until golden. For thicker pieces of fish, place them onto a baking tray lined with non-stick paper and finish off in the oven for 5 - 8 minutes until cooked to your liking. Serve the fish alongside oven baked carrot and parsnip chips and enjoy. #easyhealthydinner #yummy
02.01.2022 KALE, SPINACH + FETA PIE INGREDIENTS Serves 4... 2 leeks, washed finely sliced 1 tablespoon extra virgin olive oil 1 bunch kale or Cavolo Nero, washed trimmed and finely shredded 200 g baby spinach leaves Black pepper - a generous pinch 80 g quality feta cheese (see notes) 6 organic eggs 1 lemon 1 bunch parsley, chopped small handful pine-nuts METHOD Preheat oven to 180 C / 360 F. Sauté leeks in a large heavy based pot until softened. Add shredded kale and cook through for 5 minutes until soft and wilted. Add baby spinach leaves... you may need to add this in 2 lots and cook through until just wilted. Season with black pepper and add the zest of 1 lemon and 1 bunch freshly chopped parsley. Spoon the kale + spinach mixture into a 22 cm pie dish. Break eggs into a bowl and whisk lightly until combined. Pour the eggs over the greens and gently incorporate through the mix of green goodness. Crumble over the feta cheese and sprinkle over with a few pine-nuts. Bake for 40 - 45 minutes or until firm to touch and golden. Remove from the oven and rest for 5 minutes before serving. Enjoy.
